While you can grow taller by taking care of your body, you need to bear in mind that your height is mainly determined by your genetic makeup. Once the cartilaginous discs consolidate with each other, they stop growing in height. This process usually occurs between the ages of 14 and 18. If you are still developing, good nutrition and a healthy lifestyle can help you grow taller. In addition, you can increase your stature by about 1 to 5 cm by stretching your spine every day with special stretching exercises.
Steps
Method 1 of 3: Change the Power
Step 1. Follow a healthy and nutritious diet to grow physically
It is essential to eat properly to reach the maximum potential height, or the maximum height that your body can reach. Consume fresh vegetables, fruits, and lean protein sources with each meal. Fill half the plate with vegetables, a quarter with lean protein sources, and a quarter with complex carbohydrates. Snack on fruits, vegetables, and low-fat dairy products.
- Lean protein sources include chicken, turkey, fish, beans, nuts, tofu, and low-fat dairy products.
- Complex carbohydrates include whole grains and starchy vegetables, such as potatoes.
Step 2. Increase your protein intake
Protein helps the body to develop muscle mass, which allows you to grow taller. So, take them with every meal and include them in your snacks too.
For example, you could eat yogurt for breakfast, tuna for lunch, chicken for dinner, and cheese for a snack
Step 3. Eat one egg a day if you are not allergic
Young children who consume one whole egg per day are more likely to grow taller than those who don't have this habit. Eggs contain proteins and vitamins that promote healthy growth, are inexpensive and can be easily added to your diet. Include an egg in one of the three main meals to encourage an increase in your stature.
Ask your doctor if you can eat one egg a day without running into any problems
Step 4. Consume a portion of dairy products daily to support your growth
Dairy products contain proteins, calcium and vitamins that can nourish the body. While milk is a great choice, yogurt and cheese are also excellent sources of these nutrients. Include a portion of your favorite dairy product in your daily diet.
For example, you can drink 240ml of milk, eat 180ml of yogurt, or consume a slice or 30g of cheese
Step 5. Take calcium and vitamin supplements as recommended by your doctor
Supplements can help you grow tall by meeting your nutritional needs. Calcium and vitamins A and D are very important because they strengthen bones. Check with your doctor to find out if you can take them as supplements.
- For example, you could take a multivitamin and a calcium supplement every day.
- Keep in mind that vitamins do not help you grow taller than your genetic makeup predicted.
Method 2 of 3: Adopt a New Lifestyle
Step 1. Maintain good posture to emphasize your stature
Good posture doesn't help you grow, but it does allow you to look taller. When you walk, move forward with your head held high and stand straight with your back. Also, put your shoulders back and lift your chin. When you sit down, straighten your back, keep your shoulders back and look straight forward.
Examine your posture in front of the mirror or by shooting yourself in a video. Practice standing, walking, and sitting by improving your posture
Step 2. Exercise 30 minutes a day to promote muscle and bone health
You probably already know that daily physical activity keeps you in shape, but consider that it can also support growth in height. In fact, by promoting the development of healthy bones and muscles, it could help you reach your maximum potential height. Choose the gymnastics you like best so that you can easily include it in your daily routine.
For example, you could play a sport, take a dance class, go for long walks, run on the street, or skate
Step 3. Try to get a good night's sleep in order to regenerate physically
Muscles wear out during daily activities and the body needs to repair this damage to regain strength. So, make sure you rest properly so that your body has a chance to repair itself and regain energy. Here's how much you should sleep at night:
- Children up to 2 years of age need 13-22 hours of sleep (18 for newborns);
- 3-5 year olds need 11-13 hours of sleep;
- 6-7 year olds need 9-10 hours of sleep;
- Teenagers between 8 and 14 need 8-9 of sleep;
- Teenagers between 15 and 17 need 7.5-8 hours of sleep;
- Adults 18 and over need 7-9 hours of sleep.
Step 4. Treat yourself when you are unwell because disease slows growth
When you feel bad, the body focuses its energies on healing. In these cases, therefore, growth can be stopped. Don't worry because once you heal you will start growing again. Consult your doctor to get a diagnosis and prescribe appropriate therapy.
If growth slows down because you have had to fight a disease for some time, you can catch up and reach your potential maximum height if you eat right and take care of yourself
Step 5. See your doctor if you think you are shorter than average
Short stature can be a physical feature, but it's not a problem at all! On the other hand, you may have some concerns if everyone in the family is taller than you. Talk to your doctor to find out if you have a disorder that prevents you from growing tall and needs treatment.
For example, hypothyroidism, growth hormone deficiency, Turner syndrome, and serious medical conditions can stop development
Advise:
If you have a growth inhibiting disorder, your doctor may prescribe human growth hormone supplementation. It will help you overcome this block, but it won't make you taller than your genetic makeup predicted.
Method 3 of 3: Stretching to Grow Taller
Step 1. Lie down and stretch both arms above your head
Lie on your back on a mat or on the floor. Extend your arms above your head and stretch them as much as possible. Stretch your legs at the same time as long as you can. Hold this position for 10 seconds, then relax.
This exercise helps to stretch the spine by relieving the crushing of the vertebrae. Although it does not make the skeleton grow, the stature can increase by about 2.5-7.5 cm because it decompresses the spine. Repeat the exercise every day so as not to ruin the results achieved
Step 2. Do the trunk twists on the ground
Lie on the floor or on a mat. Stretch your body, then raise your arms perpendicular to your chest. Bring your palms together, then slowly lower your arms about 45 degrees to the left to twist your torso. Stay in this position for 2-3 seconds, then turn your arms to the other side. Repeat the movement 5 times on each side.
Practice this exercise every day to stretch the spine
Step 3. Lie down, stretch your arms overhead and lift your hips off the floor
Lie on a mat or the floor, then stretch your arms over your head with your palms together. Then, bend your knees and bring the soles of your feet together. Using your feet and upper back, lift your hips off the floor and stretch your spine. Stay in this position for 10 seconds, then relax and return to the ground.
- Repeat this exercise every day to reach your maximum potential height.
- It will help you stretch your spine by decompressing it.
Step 4. Lie on your stomach and stretch your arms and legs
Make your abdomen stick to the floor, then stretch your arms and legs as much as possible. Slowly raise them by arching your back. Stay in this position for 10 seconds, then exhale as you bring your limbs back to the ground.
- Repeat these movements every day to improve results.
- This exercise, like all the others, stretches the spine helping you to reach the maximum potential height.
Advice
- Look at your parents' height to see how much you could grow. Height is determined by genetic makeup, so yours should be close to that of your parents.
- Most people stop growing after puberty, which usually lasts between the ages of 14 and 18.
- Once the body has finished its development, it is impossible for it to start growing again.
Warnings
- Don't ask people to pull you to get taller. It will have no effect on your growth and usually hurts your neck, arms and shoulders.
- If you think something is wrong with your stature, see your doctor.
